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This diet works very well for my clients and myself, it promotes strength, and muscle retention while cutting up.
First you must calculate your personal energy needs, so write down your wieght, composition, and current caloric intake. ( a nutritional almanac is a must). you need at least ten days worth of calc.
When you have stabilized ( not gaining or losing for two weeks) then you have your baseline maintenance.
Deduct 250- 300 cal. p/day, ( Based on your size, you will need more or less, (a 140 lb. woman would deduct less than a 250 lb. man).
Switch all carb sources to Oatmeal ( old fashioned) and vegeatbles. ( This will help your vitamin, mineral, fiber intake, with moderate calories). Fiber can't be broken down, but the body will expend energy to try, i.e more fat metabolism.
Protien should be at least 1 gram to 1.5 grams per pound lean mass. ( if your going to eat something, make it help you retain nitrogen).
Carbs should be around 1 gram per pound lean mass. Oatmeal in the morning with protien powder, and then switch to fibrous carbs ( many different types of veg) for the remainder of the day.
Fats are already accounted for. ( Oatmeal alone has 20% fat, and most meat sources will fill in the gaps.
Space meals at 2.5-3.5 hour intervals to keep nutrition in the blood stream, and the metobolism of digestion cruising.
Shoot for as many meals per day, as your calories will allow. ( the more often you eat, the higher your expenditure). Each meal should have equal amounts of your protien, and carbs, so that you maitain a stable blood sugar, and nutrient level. ( your body won't react so harsh if you dan't stress it unnecessarily).
You will want to drink 2 gallons of water a day to flush out stored toxins that will be released from the fat cells, plus it aids all your processes.
Variety is important, keep introducing different meats, and vegetables on a regular basis. ( this will keep the nutritional profile as high as possible, while staving of the boredom). Beef, chicken, turkey breast, and all kinds of fish. egg whites, whey pro, and lowfat cottage cheese provide your amino acids. ( sodium based water retention can be rid in a couple of days, so don't freak).
Spinach,Broccoli, Greens, carrots, tomatoes, onions, all types of peppers, ect. should be included.
Don't calculate the expenditure from exercise, this Is your boost. By lowering your maint cal, a little, and training well, you teach your body to raise it's metabolism over time, if your to abrupt, your body will simply defend itself, and lower it's metabolism.
The first month, ONE day off the diet per week to stimulat the metabolism, Second month, ONE day off every TWO weeks. THIRD MONTH STRICT.
This isin't the most fun, but it promotes health, and athleticism, while shaving off the fat. I personally have trained over 748 clients, and every single one has built muscle, and lost fat ( sometimes astonishing amounts of both in a relatively short time ), if they followed this approach.
Finally, no eating 3-4 hours prior to bedtime, ( you should feel a little hungry ) this will be the sign that you are calorically deficient, and will need to use fat during the night.
Well all, thats my basic strategy. There are tweaks, and modifications that I will post later, dealing will plateaus, and rotations. Give it a shot, I think you will like the results.
E
First you must calculate your personal energy needs, so write down your wieght, composition, and current caloric intake. ( a nutritional almanac is a must). you need at least ten days worth of calc.
When you have stabilized ( not gaining or losing for two weeks) then you have your baseline maintenance.
Deduct 250- 300 cal. p/day, ( Based on your size, you will need more or less, (a 140 lb. woman would deduct less than a 250 lb. man).
Switch all carb sources to Oatmeal ( old fashioned) and vegeatbles. ( This will help your vitamin, mineral, fiber intake, with moderate calories). Fiber can't be broken down, but the body will expend energy to try, i.e more fat metabolism.
Protien should be at least 1 gram to 1.5 grams per pound lean mass. ( if your going to eat something, make it help you retain nitrogen).
Carbs should be around 1 gram per pound lean mass. Oatmeal in the morning with protien powder, and then switch to fibrous carbs ( many different types of veg) for the remainder of the day.
Fats are already accounted for. ( Oatmeal alone has 20% fat, and most meat sources will fill in the gaps.
Space meals at 2.5-3.5 hour intervals to keep nutrition in the blood stream, and the metobolism of digestion cruising.
Shoot for as many meals per day, as your calories will allow. ( the more often you eat, the higher your expenditure). Each meal should have equal amounts of your protien, and carbs, so that you maitain a stable blood sugar, and nutrient level. ( your body won't react so harsh if you dan't stress it unnecessarily).
You will want to drink 2 gallons of water a day to flush out stored toxins that will be released from the fat cells, plus it aids all your processes.
Variety is important, keep introducing different meats, and vegetables on a regular basis. ( this will keep the nutritional profile as high as possible, while staving of the boredom). Beef, chicken, turkey breast, and all kinds of fish. egg whites, whey pro, and lowfat cottage cheese provide your amino acids. ( sodium based water retention can be rid in a couple of days, so don't freak).
Spinach,Broccoli, Greens, carrots, tomatoes, onions, all types of peppers, ect. should be included.
Don't calculate the expenditure from exercise, this Is your boost. By lowering your maint cal, a little, and training well, you teach your body to raise it's metabolism over time, if your to abrupt, your body will simply defend itself, and lower it's metabolism.
The first month, ONE day off the diet per week to stimulat the metabolism, Second month, ONE day off every TWO weeks. THIRD MONTH STRICT.
This isin't the most fun, but it promotes health, and athleticism, while shaving off the fat. I personally have trained over 748 clients, and every single one has built muscle, and lost fat ( sometimes astonishing amounts of both in a relatively short time ), if they followed this approach.
Finally, no eating 3-4 hours prior to bedtime, ( you should feel a little hungry ) this will be the sign that you are calorically deficient, and will need to use fat during the night.
Well all, thats my basic strategy. There are tweaks, and modifications that I will post later, dealing will plateaus, and rotations. Give it a shot, I think you will like the results.
E
